Tsallake kayan daɗaɗɗa da kayan ƙanshi don tallafawa wadannan zaɓuɓɓuka mafi kyau
Salatin don abincin rana yana kama da cikakken zaɓi na cholesterol-friendly - amma kara da cewa ba daidai ba ne ba kuma za a iya kawar da amfanin lafiyar ka. Gidan cin abinci da yawa da salaye, duk da haka suna da lafiya, suna cike da ƙwayar cuta, abinci mai soyayyen abinci, mai naman alade, da sauran bama-bamai na cholesterol, saboda haka yana da mahimmanci don zama mai zabe lokacin da ake umarni daga menu.
Yana da sauƙi don kauce wa fatattun furos, masu ƙin fiber, da zaɓin zazzaɓin cholesterol-lowering a cikin gida, ba shakka, wannan ba yana nufin cewa ba za ku iya jin dadin abincin ba.
Yi amfani da waɗannan sharuɗɗa don gina salatin -friendly salad, ko kuna kuna cin abinci a cikin ɗakin kwana ko cin abinci.
Ka gwada Ganye dabam dabam
Kowace launin ganye zai kasance da amfani ga cholesterol da kuma lafiyar lafiyarka, don haka lokacin da ya samo tushe na salatin, abu ne na sirri na sirri. Idan kuna son cikewar ganye na ganye, gwada romaine, ganye mai laushi, ko kankara. Idan kuna son dan kadan daga ciyawa, gwada yin amfani da ganyayyaki na ganye, bishiyoyin daji, radicchio, ko spring ganye a maimakon. Kuna iya yin haɗin waɗannan zaɓuɓɓuka. Ƙarin iri-iri a cikin zabi na ganye, yawancin abincin da ke cikin jiki zai samo daga kayan lambu, wanda shine abu mai kyau.
Load Up on Veggies
Ganye ne kawai tip daga cikin kankara (pun da aka nufa) a lokacin da haɗuwa da salat-zazzabi salatin. Maimakon yin kwaskwarima a kan ƙwayoyi marasa kyau irin su ratsan nama da kuma warkaswa, cike da fiber ta hanyar hada da kayan lambu daban-daban na dandano da laushi daban-daban. Kowane abu daga yankakken seleri da cucumbers zuwa karas, shishes, ko kabeji zuwa sabo, tsire-tsire-tsire-tsire-tsire-tsire don wanka ko albarkatun broccoli na iya bunkasa salatin ku kuma ci gaba da wanke tsawon lokaci, saboda haka ku kasa samun damar cin abinci maras kyau sa'a daya bayan cin abinci.
Ƙara Ƙari don Karin Ƙari
Abincin itace babban makami ne na sirri don yin rayuwa mai banƙyama, kuma mahimmanci na musamman sun tafi tare. Alal misali, arugula da raspberries; kokwamba da kankana (da kuma mint, idan kana jin dadi); alayyafo da pears. Suna ba da dandano mai dandano ga salatinku, sau da yawa suna yin bambanci da juna da sauran abubuwan da ke da alaƙa mai kyau. Sabon lemun tsami da lemun tsami suna da kyau ga kayan salad kuma suna shirya wani dandano na dandano (karin kan salatin hawan salatin da ke ƙasa).
Yarda A Wasu Kwayoyi da Tsaba
Maimakon yin amfani da croutons na gargajiya wanda yawanci suna cike da haɓakaccen carbohydrates, ƙara dintsi na kwayoyin zuciya da tsaba zuwa salatinka don wasu ƙwaƙwalwa mai ƙoshi. Kwayoyi irin su almonds da walnuts sun hada da fatattun mai, wanda zai iya ci gaba da tsinkayen cholesterol. Wani binciken da jaridar American Journal of Clinical Nutrition ta buga a shekarar 2009 ta gano cewa mutanen da suka ba da kayan abinci tare da walnuts, waxanda suke da wadata a fatal acid, sun samu ragowar yawan ciwon cholesterol da LDL-cholesterol. Kwayoyi irin su sunflower, flaxseed, sesame, da kabewa suna dauke da ƙwayoyin lafiya marasa ƙin ciki kuma suna ƙara rubutu zuwa salatinka.
Kashe Bacon
Idan kuna so ku hada nama a cikin salatinku, kuyi gwada layi. Ya kamata a kauce wa dafaccen nama na naman alade tun da yake waɗannan suna da nauyin da za su kasance mafi girma a cikin ƙwayoyin ƙwayar cuta, wanda hakan ya kara yawan matakan cholesterol . Maimakon haka, gwada turkey ba tare da damuwa ba, kazawar shredded, sardines na gwangwani, ko salmon da aka kama (an nuna kifi mai yawa a ƙananan cholesterol da ƙwayar triglyceride a cikin nazarin). Hakanan zaka iya gwada tushen tushen gina jiki, irin su wake ko quinoa.
Ajiye Tsarin Kasuwanci, Kayan Gwaran Gishiri Mai Kyau
Ka guje wa gyaran kayan kirki mai mahimmanci tun da yake waɗannan sun ƙunshi babban adadin mai mai yawa.
Bincika kayan da ba su da ƙananan zabi ga kayan salatin da kuka fi so, kuma ku nemi man zaitun da vinegar a kan gidan abincin ku. Ko kuma mafi kyau duk da haka, yi wa kanka karancin salatinrol salatin gyaran gida da kuma kawo shi tare da kai lokacin da kake cin abinci. Yin amfani da man zaitun a matsayin tushe, zaka iya ƙara 'ya'yan inabi mai ban sha'awa irin su balsamic, shinkafa, ruwan inabi mai guje, ko apple cider vinegar, da kayan yaji irin su tafarnuwa mai laushi ko kayan ƙanshi. Hakanan, za ku iya yin amfani da raspberries ko strawberries, ruwan 'ya'yan lemun tsami, man zaitun, da gishiri. Ko kuma zaka iya yin ruwan 'ya'yan lemun mai sauki, tafarnuwa, man zaitun, da gishiri. Kada ku yi salatin tare da gyaran; maimakon haka, yi amfani da shi kawai don ɗaukar ganye.
> Sources:
> Deirdre K Banel da Frank B Hu. Hanyoyin amfani da goro a kan jinin jini da sauran cututtuka na zuciya-jijiyoyin jini: nazarin kwaskwarima da ƙaddamarwa. Am J Clin Nutr. 2009
> Rajaram S1, Haddad EH, Mejia A, Sabaté J. Walnuts da kifin kifi suna tasiri daban-daban na kwayoyin lipid a cikin al'ada ga mutane masu laushi da hankali: nazarin binciken da aka bazu. Am J Clin Nutr. 2009 Mayu; 89 (5): 1657S-1663S.
> Harvard Heart Letter. 11 abinci da cewa rage cholesterol. An sabunta: Agusta 11, 2015